Mayo Clinic on Healthy Weight

by Hensrud, Donald D., M.D.; Mayo Clinic

• ISBN13: 9781590842256
• ISBN10: 1590842251
• Format: Hardcover
• Copyright: 2002-02-01
• Publisher: Mason Crest

Summary

A guide to achieving a healthy weight by eating right and exercising includes low-calorie recipes and tips on choosing healthy foods when eating out or shopping.

Table of Contents

Preface	v
Part 1: Getting motivated
Where to start	3	(12)
The unhealthy truth	4	(1)
The bulking, of America	5	(1)
The joy of success	6	(2)
Blame and shame	8	(1)
Calories, not volume	9	(3)
On your way	12	(3)
Are you too heavy?	15	(6)
What is obesity?	15	(1)
What's you BMI?	16	(2)
Tale of the tape	18	(3)
What causes Obesity?	21	(8)
Your genes	21	(1)
Your diet	22	(1)
Your activity	23	(3)
Understanding weight control	26	(2)
The good news	28	(1)
Is your health at risk?	29	(10)
Avoidable health problems	29	(4)
Can your weight affect your life span?	33	(1)
Self-assessment tools	33	(3)
Do you really need to lose weight?	36	(3)
Measuring the challenge	39	(10)
Identifying your unique challenges	40	(2)
Preparing to change	42	(1)
Starting with a commitment	43	(2)
Setting goals	45	(1)
Planning ahead	46	(3)
Fundamentals of healthy eating	49	(28)
Variety, is the spice of life	50	(2)
Calories do count	52	(1)
Fat in your diet	52	(3)
Carbohydrates m your diet	55	(2)
Watch those portion sizes	57	(1)
Energy density --- Feeling full on fewer calories	58	(1)
Food group fundamentals	59	(5)
Shrewd shopping	64	(3)
Preparing healthy foods	67	(5)
Eating out	72	(5)
Part 2: How to lose weight
Converting knowledge to action	77	(28)
A new approach to healthy weight	77	(15)
Daily dining record	92	(2)
Putting our pyramid approach to work for you	94	(1)
Daily menus	94	(8)
Advanced menu planning	102
COLOR SECTION Color guide to healthy eating	1	(194)
Mayo Clinic Healthy Weight Pyramid	2	(2)
How many daily servings?	4	(1)
Our best-of-the-best food recommendations	4	(1)
What's a serving?	5	(2)
Recipe section	7	(98)
Physical activity	105	(20)
Weighing the merits	106	(1)
Tailoring your personal program	107	(4)
The family way	111	(2)
Taking the next step	113	(2)
Crafting a plan	115	(1)
Aerobic exercise	116	(4)
Strength and balance	120	(1)
Flexibility and stretching	121	(1)
Recording your progress	122	(2)
A new attitude	124	(1)
Changing attitudes and actions	125	(20)
First, think this through	126	(3)
Know thyself	129	(1)
How to change	130	(8)
Deprivation is a no-no	138	(1)
Accentuate the positive	139	(1)
Time is on your side	140	(2)
Put your whole self in	142	(3)
When the going gets tough	145	(16)
Forming good habits	146	(3)
Get real	149	(2)
A solution for every problem	151	(2)
Willpower vs. self control	153	(3)
Friends in need	156	(1)
Staying the course	157	(3)
And finally...	160	(1)
Other eating plans	161	(14)
Low calorie liquid diets	162	(1)
Low-calorie solid-food diets	163	(2)
Fad diets	165	(3)
Prepared food diets	168	(1)
Commercial group approaches	169	(3)
Now's the time	172	(3)
Part 3: When you need more help
Medications for weight loss	175	(10)
Who's a candidate?	176	(2)
Popular prescription medications	178	(2)
Popular over the counter drugs	180	(5)
Surgery for weight loss	185	(10)
Is surgery right for you?	186	(1)
How your digestive system works	187	(1)
Options to consider	188	(4)
Side effects of surgery	192	(1)
Making the Adjustments	193	(1)
It takes more than surgery	194	(1)
Appendix Recipes you can rely on	195	(6)
Sunshine juice blend	196	(1)
Provencal chicken and fennel	196	(1)
Summer savory spinach frittata	197	(1)
Wild rice-and-chicken salad	198	(1)
Thai-style mushroom and tofu stir-fry	199	(1)
Gingered carrot soup	199	(2)
Index	201